By SUMMER MONTABONE, CSCS
PHOTO COURTESY MYSPEEDCOACH.COM
The offseason is certainly a time for athletes to get some much-needed rest after a long season, but it is also the time to get ready for next year.
When an athlete’s sport is in season, his focus is on maintaining his strength and skills.
Conversely, for many athletes, the offseason means time off from their sport. But it is not recommended for the athlete to be completely off and let it become a “sloppy season.”
The offseason is actually a vital time to prepare for the next sports season, but it needs to be done with care so the athlete does not over-train or become injured. Athletes can use the offseason to focus on taking their sport to the next level by dedicating time to improving their skills, strength and speed.
Evaluate strengths and weaknesses
Athletes and coaches should discuss what areas are strengths and what areas need improvement. Did the athlete get injured? How many pull-ups can he/she perform? Can the athlete correctly perform an overhead squat test?
The offseason is the time when most gains will be made to prepare for the next season. Typically, most athletes should focus on strength and correction imbalances or weaknesses that may be present in their mechanics.
Offseason recommendations
The offseason lifting program includes more strength and muscle building. Athletes can’t improve their vertical jump or their time in the 40-yard dash if they do not have the supporting muscle to do so. Improving strength and muscle mass (hypertrophy) allows better ability to stimulate the fast-twitch muscle fibers, which in turn allows the athlete to become stronger and faster.
Muscular imbalances, such as the quadriceps and hamstring ratio, need to be addressed. If one area is too strong, then that can lead to pain and injury. For many athletes, their posterior chain is weak. Once corrected, they will reduce the risk of injury and see an improvement in performance.
Flexibility and mobility should be a focus. If you can’t move, then you will not be able to focus on strength or speed. Improving hip and core strength and mobility is highly connected to improving an athlete’s performance.
How can you work on knee drive for jump training if your hip flexors are so tight they inhibit you from doing so? Flexibility and mobility needs to be a focus year round for injury prevention and training improvement.
Speed and agility training should be incorporated in offseason workouts as well. For many athletes, it is learning how to move properly. Through offseason movement training, the athlete can focus on running form and mechanics.
It’s just like a math problem. Athletes need to learn the steps, then practice and repeat. Just focusing on running isn’t going to make an athlete faster.
Athletes should also focus on proper nutrition. Maintaining a reasonable weight or even adding weight needs to be done with nutrition in mind. Eating ice cream, cookies and donuts to add weight isn’t going to help an athlete perform efficiently or support the offseason workouts. Is it going to be beneficial if the athlete gains 20 pounds, but is now slower?
A certified Strength and Conditioning Specialist can design and implement an athlete’s sports performance regimen. Training needs to be segmented throughout the year.
The Sports Performance Specialists at MySpeedCoach.com identify and address each athlete’s individual needs to enhance their athletic performance. MySpeedCoach.com works with coaches and teams to design workout components such as speed, strength and conditioning, flexibility and nutrition.